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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
05/30/21 6,000m 21:22.9 1:46.9

600m x 10 (rest 1m)

Start at 2km plus 4-5. Improve if possible.

 View workout
05/30/21 1,134m 4:45.7 2:05.9

5mins easy

 View workout
05/29/21 7,696m 30:00.0 1:56.9

10m/2m/10m/2m/6m (rest 2m) R20/30/20/30/24

R20 at 2km plus 18-19. R30 at 2km or better. R24 6-7s faster than the R20

 View workout
05/29/21 384m 1:38.2 2:07.8

5mins easy

 View workout
05/29/21 28,034m 50:00.0 1:47.0

10 mins x 5 (rest 2m) 85 RPM

4km plus 16 Start. Improve.

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05/29/21 2,496m 5:00.0 2:00.1

5mins easy

 View workout
05/28/21 20,000m 40:40.6 2:02.0 View workout
05/28/21 792m 1:39.9 2:06.1 View workout
05/27/21 8,000m 32:31.8 2:01.9

8000m

Split length is set for 1000m. R18/18/24/18/18/24/18/18

R18 at 2km plus 21. Increase pace 7-8s for the R24

 View workout
05/27/21 389m 1:40.7 2:09.4

5mins easy

 View workout
05/27/21 8,000m 13:07.3 1:38.4

2000m x 4 (rest 3m)

Start at 4k plus 3-4. Improve if possible.

 View workout
05/26/21 24,000m 46:49.5 1:57.0

8000m x 3 (rest 90s) 85 RPM

4km plus 20. Stick.

 View workout
05/25/21 12,000m 48:48.8 2:02.0

4000m x 3 (rest 2m) R20

2km plus 19. Stick

 View workout
05/25/21 263m 1:11.6 2:16.1

5mins easy

 View workout
05/24/21 20,000m 35:38.3 1:46.9

8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

 View workout
05/23/21 8,722m 35:00.0 2:00.3

11m/1m/11m/1m/11m (rest 2m between) R20/34/20/34/20

R20 at 2km plus 18-19. R34 at 2km minus 3 or better.

 View workout
05/23/21 303m 1:24.6 2:19.6

5mins easy

 View workout
05/22/21 20,000m 34:41.1 1:44.0

4000m x 5 (rest 2m)

4km plus 8-9 Start. Improve if possible

 View workout
05/22/21 2,455m 5:00.0 2:02.1

5mins easy

 View workout
05/21/21 19,617m 40:00.0 2:02.3

40 mins

Take this easy. 4km plus 25. Stick.

 View workout